On Breath

Sit comfortably. Let your body settle. You do not need to force anything. There is no goal to reach, nothing to achieve in this moment. Bring your gentle attention to your breath. Feel the air flow in through your nose. Notice your chest or belly rise softly. Then let the breath flow out, slow and easy. Thoughts may drift in. You may plan, remember, or worry. When you realize your mind has wandered, do not blame yourself. This is normal. Simply notice where your mind went, and gently guide your awareness back to breathing. Your breath is your quiet anchor. It stays with you, here and now. Feel each inhale bring calm. Feel each exhale release tension stored in your shoulders, your jaw, your back. You do not need to empty your mind. You only need to watch. Watch thoughts come and go, like clouds passing across a wide sky. They appear, and they fade away. You are the sky, spacious and still. Stay here for a few more breaths. Be present with yourself. When you are ready, slowly wiggle your fingers and toes. Open your eyes gently, carrying this quiet awareness into your day.